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Learn How To Use Your Hormones To Burn More Fat
by Shin Ohtake on Thursday, December 17, 2009 • 23 Comments
People look at exercising as a means to lose weight, get rid of belly fat and get a lean well-defined body. And while most of us work hard to get that look on the outside…what’s happening on the inside, often gets ignored. In fact, it’s what goes on inside your body, that allows you to get the look you’re after. It’s the unglamorous side…I know. We all want the end result…yesterday. But the benefit to you, is that the more you know what goes on inside your body, the better and faster results you’ll achieve on the outside. So if you’re serious about shedding pounds and losing stubborn body fat, you’d better learn about the little dudes that really calls the shots in your body.
Find out how these little dudes actually help you burn more fat.
The little dudes that I’m talking about are your hormones! That’s right… these tiny chemical messengers are vital to your body’s daily function. Hormones essentially carry messages from one cell to another cell and is responsible for cellular metabolism. In fact, it’s these guys that can manipulate and alter your body’s metabolism…and you know what that means. The higher your metabolism the more calories you burn throughout the day. Even though they’re too small to see with your naked eyes, they can make a BIG difference in what you see in the mirror!
Now there are countless numbers of hormones, each with complicated mechanisms that play an important role in the function of your body. But I’ve listed the key hormones that interest us the most… those that are vital to your body’s physical appearance. You can look at these as your “All Star of Hormones”. Check them out below:
Growth Hormones
- Stimulates protein synthesis so you can build stronger and bigger muscles. It also helps strengthen soft tissues that help protect joints such as your tendons, ligaments, and cartilage. And don’t worry ladies, natural stimulation of your growth hormones won’t make you look the incredible hulk with a bikini. Instead you’ll build leaner and longer muscles that’ll make have you looking tight and toned. Plus the more lean muscles you have the more fat you’ll burn, since lean muscle increases your metabolism.
- Decreases use of glucose and increases use of fat as a fuel during exercise. Which means it turns on your fat burning switch, so you can burn your stored fat, helping you get rid of that stubborn body fat. It also helps you keep a healthy blood sugar level which is vital to your health. High blood sugar is linked to diabetes, obesity, metabolic syndrome and even cancer.
- So what’s the best way to stimulate growth hormones? Exercise. (did you expect anything else?) And the more intense the exercise the greater the growth hormone production.
Endorphins
- These are also known as the feel good hormones. If helps block pain, reduces tension and anxiety and produces a general feeling of euphoria. It also helps decrease appetite!
- The best way to increase your endorphin levels in your blood is by doing intense levels of cardio interval training. Ever heard of runners high? Well this hormone is the culprit. The other neat thing about this hormone is that the more your body gets regular exercise, the more sensitive this hormone gets. So your body feels the effects of the endorphins better and longer by exercising regularly at higher levels of intensity.
Testosterone
- This is a sex hormone more prevalent in males than females, but are available in both sexes.
- It’s similar to growth hormones in a sense that it helps build and maintain the size and strength of your muscles. It also helps crank up your metabolism so you can burn more calories through out the day.
- Since it’s a sex hormone it increases the sex drive, especially for men. But don’t feel left out ladies, even though the level of testosterone is one tenth found in men, it still helps your libido and actually helps you experience the big “O” better!
- Even though the production of testosterone starts to wane at around forty for men and for women close to menopause, you can still stimulate the production of testosterone effectively through diet and… you guessed it exercise! Much like the other two hormones discussed earlier, the best way to stimulate testosterone is by doing short intense bursts of activity rather than long, endurance types of training. In fact, studies have shown that prolonged activity can decrease levels of testosterone. Keeping your exercises short and sweet can help keep your testosterone levels healthy at any age.
Estrogen
- It’s a female reproductive hormone, but much like testosterone, both sexes have it. Too much estrogen has been associated with loss of muscle mass, bone mass and even some diseases. But this hormone has gotten a bad rap. In fact there is a type of estrogen known as “17 beta estradiol”, that’s really good for building a better body.
- 17 beta estradiol helps breakdown fat from your body, and increases metabolism for better daily calorie burn. It even elevates your mood and increases libido for females.
- And although females start to produce less of it with age, you can help your ovaries secrete more 17 beta estradiol with exercise. (Are you startin’ to see a recurring theme?)
Thyroxine
- This an important weight loss hormone produced by your thyroid gland.
- Thyroxine is responsible for increasing cellular metabolism which ultimately causes your body to burn more calories, thereby helping your body lose weight.
- You can increase blood levels of thyroxine by up to 30% during exercise and it can remain elevated for several hours afterwards, depending on the intensity of exercise. Higher the intensity, the longer your thyroxine stays in your blood stream.
Insulin
- If there was a celebrity hormone magazine, insulin would be on the cover all the time. It’s the Brangelina of hormones, since it’s gets the most “press” when it comes to general health and disease prevention.
- It’s the hormone that helps regulate blood sugar levels in your body. And it does so by directing glucose (sugar), fatty acids (fat), and amino acids (protein) into cells that need it.
- Insulin is secreted by the pancreas, and is increased in response to a rise in blood sugar, often following a meal high in simple carbs (which break down to glucose really quickly) like bread, pasta, pastries and so on.
- If insulin is abused and secreted too often from eating too many starchy or sugary foods, your insulin develops a resistance it. And when it does it takes more blood sugar (which means more calorie intake) to secrete insulin. And worse yet, the blood sugar that’s not taken up by insulin gets stored as fat.
- The fact is most overweight people have developed some level of insulin resistance, causing them to gain weight. It’s a vicious cycle because more sugar is needed in the blood stream for the insulin to be secreted…which means more calories consumed.
- The best way to reverse the effects of insulin resistance is by cleaning up your diet (by cutting down or eliminating starches, sugars and processed foods and drinks) and through consistent exercising. Studies have shown that regular exercise increases your cell’s sensitivity to insulin, thereby helping reverse the effects of insulin resistance.
So there you have it your “All Stars of Hormones”. Keep these hormones in check by eating well and… of course by exercising! For many of the hormones mentioned, the intensity of the exercises are what really helps stimulate them. And if you that aren’t familiar with working out at an intense level—don’t let it intimidate you. Intensity is subjective for everyone and the best way to start out is by doing what you’re comfortable with at first, and then slowly work your way up, at your own pace. To find out how to perform proper high intensity workouts, check out my Max Workouts program. It has specific exercises and workouts all designed to help you achieve proper intensity levels, so that you can maximize the benefits of each workout and help accelerate your body transformation.
So now you know what hormones do for your body, which hormone(s) do you think may be affecting you? And how would you correct it?
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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23 Comments
Posted by sumeiya on 12/17 at 09:30 AM
how do i increase levels of testosterone only marginally to better benefit weight loss and increas libido?
Posted by ruth mc carthy on 12/17 at 10:09 AM
I read all your e mails as I think your knowledge is really top class. I just wish I could put the exercises into practise. I have had to stop playing tennis & swimming beacuse of a disc herniation which really is not healing.Is there anything you can suggest I do as regards light exercise which would imobilise my spine but help me get fit. Please help.
Posted by Saif on 12/17 at 11:06 AM
I regularly read your column with lots of interest and find it very informative. I was hoping, you can help me understand the following.
I have recently started (5-6 months ago) treadmill (to the maximum limit, really sweating, for 25-30 minutes) everyday and some basic bench press and arms/dumbell exersices. Here is my problem, When I am on the treadmill to the final limit, at the end of work out my stomuch seems to be bulging and blotting (I do not do the exercise on the empty stomuch, so I don’t think it is gas). After 5 months, I have increased my belly to 3-4 inches instead of reducing it.
I find it extremely puzzling and frustrating. My diet has not changed and no, I do not overeat and stay away from junk food. I do basic abs exercise regularly, i.e. crunches, situps etc.
Can you help. Please.
Posted by eugene on 12/17 at 11:39 AM
I agree 100%.People are too quick to pop a pill to increase production of certain hormones.I have most of my over 40 clients on DHEA, and short intense workout outs, and I force them to have a high carb high fat cheat meal every 5 days…for that leptin hormone.thanks Shin,your knowledge has helped me get my clients in the best shape for 2009, and as a result i have been fully booked for nutrition seminars and personal training seminars come January 2010.
Posted by Edward on 12/17 at 12:20 PM
I agree, started your maxworkout program in October and have lost 30kg all-ready and have gone from a waist size of 41cm to 36cm.
Posted by mark wilshire on 12/17 at 12:45 PM
good reading, dont have to change anything (i think) following your workouts to the letter and eat/drink (no beer, lots of water, minimal carbs) properly on the workout days. let myself down on the weekends but hey Rome wasnt built in a day! i use the weekends as my cheat to stop my body going into starvation mode! seems to be working, but excessive weekend drinking (beer) is slowing up the effects. but getting leaner,stonger all the time, and love your workouts… i feel toner every morning i wake up after a workout!! but i must admit to being laughed at doing the “jumping pull-ups” down the gym by the bodybuilders!!! i have challenged them to try, but for some reason they dont!!! thanks shin, keep up the good advise! Some extra nutitional advise would be grateful tho!! 
Posted by suzaimi elias on 12/17 at 12:54 PM
cool…being aspecting all the correct info especially losing weight n build up stamina
Posted by Bob on 12/17 at 01:29 PM
Eugene’s comments above about DHEA sent me to Wikipedia to learn more. It seems to be a very controversial drug.
Could anyone with experience and/or knowledge please tell us about the risks and benefits of taking DHEA for older atheletes?
Posted by Starr Nixdorf on 12/17 at 01:46 PM
I read your blogs regularly and just have to say Thank You for the refreshers in the basics. As a personal fitness trainer and an educator I enjoy your topics greatly. As a mid-life woman hwo has survived a broken back, torn up shoulders, ankles & knees, the challenge is finding the perfect balance between intensity and pain prevention. I find the Pilates Reformer is my BEST FRIEND.
Posted by ntema piet on 12/17 at 03:39 PM
what about when some is having sex?does it help to burn some fats?
Posted by Linda E. Paxton on 12/17 at 03:44 PM
I believe in the diabetes diet. I am pre diabetic and it is working slow because I haven’t really gone to any of the dibetic workshops as yet. I have lost 1 lb in a month. I plan on stepping up my workouts in the New Year. I feel really good eating this way.
It gives me more energy too. Just sharing.
Posted by s mckeary on 12/17 at 07:41 PM
ive been a studio manager for 6 years and completed about 10-15hrs of exercise a week. I had a lean body weighing just 8st and good muscle mass. i had a baby in june after a terrible pregnancy were i put on 5 st. i have been back training since september, and run my own studios but finding it hard to ut a diet into place. i eat very good but not sure if its the right things after readng your article in hormones. i currrently teach 9hrs per week. can u offer any advice on diet and supplements many thanks fitness fan
Posted by Jillian Lei Nasino on 12/18 at 12:19 AM
Shin
I really like all the emails that I read from you and I believe you, but I have a few problems that are holding me back from ordering you MAX WORKOUT program. I am 66 I have problems with my lower back and weak core also I have arthritis in both shoulders. I have been told that eventually I will need to have replacement surgery. Is there anything in your program that can deal with such ailments?
Posted by Anne Kooy on 12/18 at 03:30 AM
Thanks Shin for sharing this information with us. I have been training for two months now trying to keep these hormones in check and I can already see the results. I will for ward this article to everyone I know.
Posted by fezokuhle on 12/22 at 12:39 PM
hey there. i heard fenugreek is also good. is this true?
Posted by Litiana on 12/25 at 04:36 PM
Understanding the level of intensity is not a problem with me.It’s using it in training that scares me at times.But because the workouts are short,i enjoy it,knowing that pain will only last a while.
Posted by Eileen on 01/01 at 11:48 PM
Hi shin
Thankyou for your news letters, this is my first time of comments. I have found it very interesting how our hormones play a big part of what goes on inside of our bodies. April- May last year I have been training with heavier weights, bodyweight and cardio training as in running and now getting into interval training to pick up the intensity. I no I have built muscle but still have excess belly fat and in other places still. Exercising is not a problem for me I love training, I do know alot of it is to do with my diet that is the area that I struggle with the most even tho I no what is good and what is’nt. Trying to find the right thing for my hormones as well because I have been in artifical menapause in the last 3 years. So just asking for some of your awesome advise to help get rid of bodyfat for 2010. It’s being highly fustrating would love to hear your comment. Thanks
Posted by Karen on 01/11 at 06:30 PM
Hi Shin,
I only come across your website recently and found it very informative besides good advise. Some of my queries and problem had been answered just by reading your blog.
But all this while I have a big personal problem. As you see, I am a epileptic, from age 7 I was not allowed to do any form of exercise. Imagine I was refrain from doing exercise since then and I gain lots of weight, especially my lower part of the body.
Can you give me some advise on what type of exercise I can take up? With daily medication I was “away” from epilepsy since age 20+ but because I do not want to have that sickness back, I only do light exercise but this can’t help me to slim down. Appreciate to get some opinion from you.
Thanks.
Posted by Alexandra on 01/13 at 06:58 AM
hi Shin,
Do you think that you find the secret ? how to manage with the hormones when a women is over age an on menopause ?? In a whey to chip herself in a good shape , by daily exericise +eating , how to burn more fat?
Appreciate your opinion , thanks
Posted by Eileen on 01/14 at 05:16 PM
Hi Shin
I weighed myself this mourning, for the first time in months from last year. Now that we are in a new year I throught I would weigh myself. Well I have lost just under 2kgs from 72kgs to 70.8kgs. Now my diet hasn’t been great at all, I know that I could of lost more by now. But it’s not really about the weight it’s the losing the body fat and shaping isn’t it ? as well as balancing out your hormones too.
Thanks would love to hear about your feed back from both comments. I’m not sure where to find your comments ?
Posted by Hot Tubs on 01/26 at 09:40 AM
I do not want to have that sickness back, I only do light exercise but this can’t help me to slim down. Appreciate to get some opinion from you.
Posted by Linda E. Paxton on 01/26 at 09:52 AM
Hi Hot Tubs I don’t know what sickness you are talking about but just from my experience if you eat right like I have been following the diabetic diet and doing walking and wii fit for 30 minutes a day it really helps my body, mind and spirit.
Just sharing.
Linda:)
Posted by Lucy Hederman on 12/17 at 09:06 AM
What about leptin? Isn’t it a hormone that has a significant influence on weight loss?